Everything You Need to Know About Weight Gain and Menopause

Life is all about small and big changes. Some changes are wonderful and welcome. Yet, others are challenging and take time to get used to. Menopause is a bit of both. Around your 40s and 50s, your body begins transitioning to menopause — when your monthly ovulation and periods stop altogether. On one hand, you no longer have to worry about Aunt Flo’s monthly visit or getting pregnant! However, on the other hand, you may experience intense physical and emotional symptoms. Indeed, hot flashes and mood swings may become part of your everyday life. In addition, you may put on weight and have difficulty shedding those extra pounds. So what’s the link between weight gain and menopause? Is there any way to prevent it or manage it? Keep on reading to find out more!

Why do women gain weight around menopause?

Let’s start with the basics: menopause is more complex than most people think. In fact, “menopause”, is just one of the four periods of hormonal changes in a woman’s life, which are:

• premenopausenor your reproductive years, beginning with your first period;
• perimenopause or when you start transitioning to menopause (in your 40s) and experience hot flashes, changes in your menstrual cycle, and mood fluctuations amongst other symptoms;
• menopause or when you haven’t had a period for 12 months;
• and post-menopause, once you’ve gone 12 consecutive months without periods.

In early perimenopause…

The ovaries produce high amounts of the female sex hormone estrogen. However, later in perimenopause, when your menstrual cycle becomes irregular, the opposite happens. Your ovaries produce very little estrogen. Research suggests that low estrogen levels promote fat accumulation around the abdomen, hips, and thighs. On average, perimenopausal women gain between 2 and 5 pounds. Yet, this varies greatly from person to person. Those who are overweight, for example, may gain more pounds. Hormonal fluctuations during this period may also cause increased appetite and calorie intake.

In menopause and post-menopause…

Menopause comes with hormonal changes too. What’s more, menopausal women present higher levels of fasting insulin and insulin resistance. Research shows that these two factors cause weight gain and other serious health conditions such as heart disease. In addition to this, women who reach menopause and post-menopause tend to be less active, which contributes to weight gain.

Other causes

Although hormonal changes around menopause may make weight gain more likely, there are other factors at play. As we age, both women and men put on weight. This is due to a reduction in muscle mass and an increase in fat storage. Losing muscle mass slows down your metabolism or the rate at which your body uses calories. As a result, you may struggle to keep a healthy weight.

Other causes include:

• a family history of obesity,
• number of children,
• lack of exercise or physical activity,
• lack of sleep,
• unhealthy diet,
• chemotherapy,
• and certain medications.

Is weight gain around menopause dangerous?

Menopausal weight gain increases the risk of developing serious conditions. Excess weight around your mid-session may cause:

• heart and blood vessel disease,
• difficulty breathing,
• type 2 diabetes,
• and various types of cancers.

What can you do?

When it comes to managing menopausal weight gain, there’s no one-shoe-fits-all approach. Instead, try to follow basic tips such as:

Exercising

Engage in regular exercise to boost your metabolism. You can try aerobic exercise or strength training. As you gain muscle, your body will start burning calories more efficiently. This will make it much easier to control your weight. Experts recommend at least 30 minutes of moderate physical activity per day. Yet, if you’re unable to exercise due to a disability or health condition, talk to your doctor to discover your options.

Eat a healthy diet

Pay attention to what you are eating and drinking. Cutting back on alcohol, sweetened beverages, and added sugars may make a difference. Although delicious, cookies, ice cream, cake, and similar foods contribute to excess dietary sugar. Instead, opt for a diet rich in fruits, vegetables, and whole grains. Legumes, nuts, soy, fish, and low-fat dairy products are also great choices. If you eat meat, try to reduce your intake of red meat and chicken. If you aren’t sure how to start eating better, consult your doctor or nutritionist. Avoid crash diets, which only end up slowing metabolism and making you gain more weight.

Protect your sleep

Focus on healthy sleep. This involves getting plenty of sleep (7 to 8 hours per night) and quality sleep. You can do this by practicing good sleep hygiene. For example, go to bed at the same time every night. You can also develop a wind-down ritual 1 hour or 30 minutes before bedtime, whether it is reading or stretching. Avoid glowing screens and optimize your bedroom for maximum comfort.

Seek support

You don’t have to do this alone! If weight gain and menopausal symptoms are affecting your self-esteem or emotional health, talk to a therapist or counselor. You can also lean on your loved ones. Let your friends and family know of your new exercise or eating regime. Ask them to support you in your efforts or even join you!

You may want to pay a visit to your doctor

Your doctor is the best person to consult if you have any health-related questions. They will advise you on proper nutrition and exercise, taking into consideration your individual needs. And, if you’re experiencing other menopausal symptoms (hot flashes, mood swings, night sweats, etc), they will dictate the best treatment or course of action.

Embrace your journey!

Menopause comes with many physical and emotional changes. In addition to mood changes, hot flashes, and sleep issues, you may experience weight gain. For years, women have been vilified for their weight — either too thin or too thick. But know that there are plenty of ways to feel healthy and content with yourself. Lifestyle changes can help you navigate this era and positively change your relationship with your body. If you would like to learn more about menopause, check out our masterclasses!